Ask for Brown Rice

Most restaurants give you the option. And don’t eat the whole bowl or container of rice. Spoon a half cup onto your plate and leave the rest. Or do as a Chinese native would: Put a small amount in a small bowl and hold the bowl up, using your chopsticks (or fork) to eat a little rice in between bites of your main dish. Or be bold and don’t eat any rice at all.

Start with Soup

Try wonton, egg drop, or hot-and-sour soup. This will take the edge off your hunger without a lot of calories (avoid soups with coconut milk). If you want a ravioli-type appetizer, order steamed vegetable dumplings, but nothing fried.

Order Smart

When it comes to entrées, order from the “health” menu. Here is where you’ll find steamed chicken and vegetables with sauce on the side and similar low-fat choices. Another good choice is moo goo gai pan (chicken with mushrooms). If you like stir-fries, ask the server to have yours prepared with less oil and more veggies, and get the sauce on the side.

Go for Veggies

Make sure you order plenty of vegetables. If you really want to make the meal healthier, order a plate of steamed vegetables and add them to other dishes. Or ask for sautéed vegetables or Szechuan-style string beans.

Take Advantage of Tofu

Include a heart-healthy, low-GL dish like bean curd (tofu) with sautéed Chinese mixed vegetables (ask for sautéed bean curd, not deep-fried).

Plan to Take Home Leftovers

Portions are often large. Think of about a cup of a dish (without rice) as a serving.

Just Say No

Some dishes are so drenched in oil that they cannot be construed as healthy. Sometimes you need to know when to say no. To keep your meal healthy, avoid ordering the following temptations:

• Crispy noodles
• Egg rolls
• Fried wontons
• Fried rice
• Pan-fried noodles
• Lo mein
• Crispy beef or chicken
• Sweet-and-sour pork, chicken, and other meat dishes
• Szechuan spicy fish
• General Tao’s chicken
• Kung pao chicken
• Spicy eggplant